Sunny Side Up Nutrition

A cooking, nutrition and family feeding blog to simplify your life

Elizabeth Davenport

The Sunny Side Up Nutrition Podcast

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My Facebook memories recently reminded me of our 1 year podcast anniversary!

Yes, we started a podcast during the pandemic. Our podcast came to life thanks to soon-to-be registered dietitian, Anna Mackay. She and I were just about ready to do a seminar on Raising Intuitive Eaters that was to be Anna’s graduate school project. The arrival of the pandemic meant we couldn’t move forward with the in-person workshop. We didn’t want to try to do a workshop over Zoom. Then, Anna Mackay had the wonderful idea to turn her project into a podcast mini-series: Raising Competent Eaters, in which she interviewed me and Sunny Side Up Nutrition partner, Anna Lutz.

We had such a great time recording the mini series, that we decided to keep going. And here we are 1 year later with no plans to stop recording new episodes! We’ve had so many important and interesting conversations with experts over the past year. We hope you’ll find episodes below to guide you in diet-free parenting.

Which episodes are your favorites? What topics would you like us to cover in the future?

Quotes from What Does it Mean to Raise a Competent Eater Mini Series

Some of the topics we cover on the podcast include:

What does it mean to raise a competent eater – 5 part mini series:

Eating disorder prevention:

Food insecurity:

Responsive Feeding:

Parenting in diet-culture:

Social media wellness: 

Nutrition for Active Kids and Teens:

Weight inclusive wellness and exercise:

Weight bias:

Early Childhood Health:

Puberty:

Nutrition Education:

Meal Planning and Cooking:

Great episodes that don’t fall into one category:

I also love to listen to others’ podcasts. Some of our favorites about feeding families include:

Have you listened to our podcast? We’d love for you to leave us a review!

15 Minute Lentil Ragout

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When was the last time you packed lunch for your kids? For me, the date was March 15, 2020. Then, last week, when my 13 year old started back to school in-person/hybrid, I went back to packing lunch. I’ve grown used to making lunch at lunch time, or simply setting out items for my kids (ages 13 and 17) to reheat or leaving them to scrounge around the kitchen to put together lunch on their own. It’s going to take awhile to get used to post-pandemic schedules. On my daughter’s second day back to school, I realized a few minutes before she needed to leave that I’d forgotten to pack her lunch! Because I happened to have a batch of my 15 Minute Lentil Ragout and rice on hand, I was able to reheat it and fill a thermos in just a few minutes!

If you’re like me, you’re always looking for simple, new lunch ideas. I thought I’d share the recipe with you, since one of my go-to lunch items is lentils and rice and having a batch on hand saved me last week.

This quick and easy Lentil Ragout has a hint of summery tarragon and a splash of Champagne vinegar to add brightness to the dish. It tastes great over rice or farro. Sometimes, I top it with grated cheese or toasted pecans or a poached egg. The ragout also makes a great side dish for my Mustard Roasted Salmon.

You can see here just how easy it is to make my 15 Minute Lentil Ragout! Don’t want to chop the onion, celery, carrot and garlic? You can buy them pre-chopped at most grocery stores.

Do you feel stressed about packing lunches? Try our simple lunch packing formula:

Simple lunch packing formula

Would you like more tips to de-stress your lunch packing routine? You can purchase our E-book: Your Ultimate Stress-Free Guide to Packing Lunches here.

If you love lentils, you’ll love my Lentil Salad recipe that also uses the Trader Joe’s steamed lentils.

What’s your favorite lentil recipe? 

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15-Minute Lentil Ragout

This tarragon and Champagne vinegar infused lentil ragout takes only 15 minutes to make. It tastes great paired with rice or farro and it makes a great Thermos lunch.

  • Author: Elizabeth Davenport

Ingredients

2 Tablespoons olive oil

1 celery stick, diced

2 carrots, peeled and diced

1 small onion, diced

1 garlic clove, peeled and chopped

1 teaspoon Red Diamond Kosher salt

1/4 teaspoon dried tarragon

1 container of Trader Joe’s steamed lentils

1 1/2 cups water or vegetable or chicken stock

1/2 teaspoon (or a splash) of Champagne vinegar

Freshly ground pepper

Instructions

  • Peel and dice the carrots, onion and garlic. Dice the celery.
  • Add olive oil to a medium sauce pan. Add the chopped veggies and turn the heat on to medium.
  • Add 1 teaspoon Red Diamond Kosher salt and 1/4 teaspoon dried tarragon.
  • Stir the ingredients together and sauté for 5-10 minutes or until the veggies begin to soften just a bit.
  • Add the package of Trader Joe’s steamed lentils to the pan. Break them apart with a spoon. 
  • Add freshly ground pepper.
  • Add 1 1/2 cups water, turn the heat up to medium high and bring to a low boil. Cook for 5 minutes. 
  • Add 1/2 teaspoon of Champagne vinegar (or white wine vinegar). 
  • Taste and add more salt and pepper if needed.

Notes

Serve over cooked rice or farro. The lentils are also great topped with grated cheese or your favorite toasted nuts or a poached egg.